Split Squat, Jump

Type:Legs

The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, jumping between reps. Incorporating a jump whilst alternating the legs increases the demand on the heart and lungs making this version of the exercise much more challenging. Below you'll find a video guide and step by step instructions that describes the correct technique for the split squat jump exercise.

Level :

Advanced

Equipment :No

Buttocks

Calves Core Hamstrings Thighs

Split Squat, Jump Steps:

Step
1:

Stand upright, clasp the hands together and place behind the head

Step
2:

Take a step forward in to the split stance position

Step
3:

Drop down into a split squat so that the leading thigh is parallel to the floor

Step
4:

The trailing knee should avoid contact with the floor.

Step
5:

Push up rapidly from the balls of the feet through the knees and thighs to jump up

Step
6:

Jump up as high as you can and switch legs in mid air

Step
7:

Land in the opposite stance, drop back down into the squat & repeat

Step
8:

Keep the back straight and head looking forwards throughout the movement

Step
9:

This is one repetition, repeat for the required number of reps

Top Tip:

To reduce stress on the knee joint, make sure the knee of the leading leg stays behind the toes.